Top learnings from the TRIsolation show

Updated: May 15, 2020

This weekend I had the enormous privilege and honour to be part of the TRIsolation show, a series of talks on how the triathlon industry responds to the Coronavirus. It had an absolutely amazing line up including pros (George Peaswood, Lucy Gossage, Nikki Bartlett...), some of the top triathlon coaches (including the legend Joe Friel), and most importantly for me, a great mix of sports scientists, nutritionalists, doctors all talking about training in a time of Corona - how to adapt, maximise benefits and what the future holds.

The talks are all available for free online now, just register, and don’t forget to make your donation to NHS charities, before viewing.

For me the overriding theme from across the whole day was:

>> Focus on building a healthy body.

>> Despite the fact most of us are the type of person who wants to be pushing hard the whole time, now is NOT the time to be focusing on hard training.

>> Instead focus on the bigger picture, both in terms of risk vs rewards, but also a wider version of your typical training focus. This includes diet, recovery, mental resilience, strength and conditioning and mobility.

Here’s the very quick round up of some of the top themes and key bits of advice from the day:

The pros session:

The pros rounded up their session with their top tips for getting through this period which included

  • keeping it fun

  • focusing on goals outside triathlon

  • chilling

  • making time for the stuff that we don’t usually have time for

Mind, body and nutrition:

Protecting your immunity:

Vitamin D is key – low vitamin D levels are already linked to decreased immunity, as well as being key for athletic performance. Whilst the research is still being done, and nothing is conclusively proven yet, there seems to be evidence that in terms of Covid19, vitamin D is important to protect the immune system and especially against inflammation in the lungs.

>> Public Health England recommends we take 10mg a day

To know if you’re short of the recommended blood levels you’d need a blood test, which is less practical right now, but most of us won’t get more than 3.5mg from our diet, primarily from oily fish, mushrooms and eggs, and to get the remaining dose from sunlight we’d need to be consistently outside for around 4 hours a day, every day, around the middle of the day) (Note: in the UK half the year the sun is at the wrong angle for any vitamin D, and sun screen will affect the absorption).

As always, if taking supplements, be aware of the risk of contamination (illegal supplements) and use those carrying Informed Sport logo (and keep batch number details) if concerned.

Food quality: It’s not just about macro nutrients (i.e. carbs, protein, fat) but also micro nutrients, especially vitamins A and C – think about food choices and quality, make sure you get your 5 a day and maximise the number of different coloured vegetables and quality of your carbs (e.g. whole grains rather than white pasta, swapping a potato for a sweet potato could give you all your vitamin A needs for the day). Frozen fruit and veg is fine and convenient, have some frozen spinach in the freezer to add to meals.

There’s no quick fix or magic pill (heard me say that before?!), you need to consistently work on your diet making good choices day after day with real food rather than relying on supplements.

Body composition - Now is not the time to be focusing on weight loss, ensure you are fuelling your training sufficiently.

Hydration: Especially if training indoors ensure you’re hydrating properly, if you are a heavy or salty sweater this is especially important, see more on measuring sweat rates from PH and Asker.